WOD 02.05.19

Announcements

Registration for the 2019 Open is live! More info: http://crossfithelix.com/programs/crossfit-greeley/intramural-open/

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

1 Minute

PVC Straight Legs Swings (30 Right / 30 Left)

Straight Leg Walkouts

40 Seconds

Lateral Hops Over PVC Pipe

Active Spidermans

20 Seconds

Forward and Back Hops Over PVC

Air Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

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MOBILITY (12:00 – 15:00)

PVC Pass Throughs: 45 Seconds

—–

PVC Lat Stretch: 45 Seconds Each Side

—–

PVC Overhead Squats: 45 Seconds

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MOVEMENT PREP (15:00 – 35:00)

DOUBLE UNDERS:

Establish Wrist Position

20 Seconds Easy Single Unders

20 Seconds Higher Single Unders

20 Seconds Double Under Practice

~Movement Substitutions~

Reduce Reps

40 Single Unders

30 Seconds Double Under Practice

—–

BAR MUSCLE-UPS:

10 Scap Pull-ups

5 Kip Swings

5 Lat Press Downs

3 Press-Kick-Pops

1 Bar Muscle-up

~Movement Substitutions~

Reduce Reps

Jumping Bar Muscle-ups

10 Pull-ups

—–

POWER SNATCHES:

5 Snatch Grip Deadlifts

5 Snatch High Pulls

.

3 High Hang Power Snatches

3 Hang Power Snatches

3 Power Snatches

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REHEARSAL (35:00 – 40:00)

1 Round

10 Double Unders

2 Power Snatches

10 Double Unders

2 Bar Muscle-ups

WOD

Dubble Bubble (AMRAP – Rounds and Reps)

AMRAP 15:

25 Double Unders

5 Power Snatches (135/95)

25 Double Unders

5 Bar Muscle-ups